Gymnastics

4 rounds
A1. 4/2 Nose to wall hspu + 10 hip taps
A2. 20 Walking lunges w/kB (70/53)
For A1 – complete the numbered nose to wall HSPU and, without coming down from the wall, perform 10 total hip taps (5/side)

Weightlifting

B. Snatch Pull + Snatch (55%, 65%, 70%, 60%, 70%, 75%, 70, 80%, 85%)
On the 1:15

Conditioning

C. Every 3 min for 5 rounds
8 DB snatch (65/50)
23/20 cal assault bike

I am trying to give us a better understanding of bike pacing within falling off the map by rounds 3,4,5. Today is over medium distance. Try to pick a realistic pace and see if that is sustainable.